1. Boost your healthy fats
Research has found a link between omega-3 fatty acids and ovarian reserves. Healthy fats have also been shown to improve fertility in obese women. Omega-3s are essential for the eye and brain development of a fetus. Studies have also shown that omega-3 consumption leads to a 58% decrease in risk for preterm birth and a 17% decrease in risk for preterm delivery. Inversely, overconsumption of trans fats has been linked to difficulty getting pregnant.
2. Z is for zinc
Adequate levels of zinc are crucial for immune system health. Research has also shown that zinc deficiency harms egg development. The nutrient also plays a role in fertilization and embryo development. Experts suggest that women make sure zinc levels are adequate early on when trying to conceive. Anyone thinking about getting pregnant should ensure consuming 8-12 mg daily of zinc.
3. Do you have an underlying condition?
Some supplements can be beneficial specifically for improving underlying conditions. For example, acetyl L-carnitine is an antioxidant that could improve fertility in women with polycystic ovary syndrome (PCOS), endometriosis, and amenorrhea. Another study found that the supplement can even have an impact on increasing sperm motility. While supplements can help improve fertility, the pills are just that: supplements. Women who have health conditions should seek medical treatment to manage symptoms in conjunction with healthy lifestyle choices and appropriate supplementation.
4. Consider supplements for the male partner
Some studies have pointed to a link between coenzyme Q10 (CoQ10) and male fertility. The research showed a link between taking CoQ10 supplements and improved sperm count and motility. Although research is ongoing, there have also been early signs that the supplement may improve a woman’s egg quality.
What else can I do?
An overall healthy lifestyle will boost the chances of pregnancy success. Decreasing caffeine intake, moderate exercise, quitting smoking, and managing stress will all improve female fertility. Additionally, being either underweight or overweight will affect a woman’s ability to get pregnant. Weight also has an impact on men’s fertility, along with exercise, diet, and stress management. For more information and help getting pregnant, speak with a healthcare provider or fertility specialist.